15 warriors of Isotope smoked week 4 of the Iron Pax Challenge and then cooled down with some burpees. This is their story:
0515
Amen, Frontier & Rocket launched in order to make the time hack
0530
WARM-A-RAMA:
SSH x 20 IC
Carrot puller x 10 IC
THE THANG:
Mericans/Squats x 100 OYO
Block carry x 200 yds
Block swings/Bonnie Blairs x 100 OYO
Block carry x 200 yds
Block thrusters/Walking lunges x 100 OYO
Block carry x 200 yds
Repeato x 2
MARY:
Low flutter x 20 IC
Low dolley x 10 IC
Burpees x 5 OYO
Recover recover
COT
NMS:
- Start on time, end on time…pick up the six…no excuses
- Isotope crushed the IPC! YHC will take this region over any other. No outliers on either side. Just lots of men doing the work.
- TClaps to Funky Town for converging The Vanquisher every week and bringing his pax…strong
- TClaps to our Qs Cherry Bomb & 9 Lives (and others that Q'd the IPC elsewhere around F3LKN)
- At the end of this week, F3 LKN will probably not have any pax in the top 10; however; we will have a whole bunch of pax that will have gotten stronger over the course of the last month and thats what this was all about. Lots of new faces posted at The Sword and lots of new pax ready to step up to Q. Really strong work for all those that made this truly an awesome month.
- Thanks to the men that created and ran the Iron Pax Challenge! So awesome to have events that bring F3 regions together and give pax a reason to get out of the FS and post.
- Thanks to the LFC Men's Ministry for the EH (Email headlock in my case) and to the pax for the constant encouragement and motivation. You men continue to inspire and it was an honor and a pleasure to lead you fine men this morning. Until the next time…
Don Ho
Week 4 IPC at The Sword:
Frontier – 00:39:43
Rocket – 00:41:10
DonHo – 00:31:06
Qbert – 00:30:40
Cousin Eddie – 00:31:03
Heely – 00:30:55
Bunyan – 00:31:13
Ramrod – 00:32:30
Cherry Bomb – 00:32:43
Amen – 00:44:50
Pancho – 00:35:56
Turncoat – 00:36:54
Crocs – 00:37:47
Funky Town – 00:38:22
98 Degrees – 00:38:48